Week of January 31
Relative effort: 119Runs/mileage: 5/30.48 (104.27)Rides/mileage: 0 (289.99)X-training time: 1:23Training time: 6:16Resting HR: 55Average weight: 174.9Sleep score: 74Stress level: 28
Monday 29
TP 58 53 -3 (post-run). Resting HR 56. Sleep score 69. Body battery 85/30 (3). Weight 177.1.
Multiple movement breaks
Lunch Run
Relative effort 26. 6.60 mi. Time 1:00:49. Avg Pace 9:13 /mi. Total Ascent 197 ft. Avg HR 142 bpm.
Niggles: My left calf tightened up while on Emory Valley. This time I think it is due to lower back issues.
No alcohol
Tuesday 30
TP 50 52 -5. Resting HR 53. Sleep score 76. Body battery 87/37 (18). Weight 174.6.
Movement breaks, mostly stretches
Morning Run
I really didn't expect much out of this run, but it was a success. Thankful for another run day in the books. Relative effort 20. 7.31 mi. Time 1:10:02. Avg Pace 9:35 /mi. Total Ascent 87 ft. Avg HR 140 bpm.
Niggles: None, hopefully the lower back stretches are helping.
Around 10:00 I started getting a migraine, it was a bad one. My vision was so bad I could not see to type. I took Tylenol and a nap. My vision improved but the I felt crappy the remainder of the day.
NTC Wind-Down Yoga Flow
No alcohol
Wednesday 31
TP 53 52 -9. Resting HR 52. Sleep score 97. Body battery 100/31 (-24). Weight 173.3.
Gym Session - Seated Leg Curl SL 30 3/7. Leg Extension TKE 17.5 3/10 10 ct hold on last rep. Hip Abductor 82.5 3/8. Hip Adductor 80 3/8. Lat Pulldown 125 3/6. Barbell press 65 3/7. Barbell squat 95 1/5 105 2/5. Bench press 95 1/8 115 1/5 1/5 135 1/3
Core / ROM Session
1.5 bourbon
I didn't accomplish all the things I wanted today, but I did get a lot of work done.
Thursday 1
TP 50 52 -5. Resting HR 56. Sleep score 71. Body battery 74/10 (-32). Weight 174.5.
Morning Run
Relative effort 11. 4.00 mi. Time 37:26. Avg Pace 9:21 /mi. Total Ascent 32 ft. Avg HR 137 bpm. The last 2 miles were just below BQ pace.
Niggles: None
TLR Track Thursday
Relative effort 25. 6 x 600m (2:42.1, 2:47.4, 2:40.8, 2:42.0, 2:40.1, 2:42.2)
Niggles: My right calf got tight, but only during the recovery segment.
1 bourbon
Friday 2
TP 54 53 -9. Resting HR 58. Sleep score 60. Body battery 49/13 (12). Weight 174.8.
Travel to Orlando. We had lunch at Longhorn Steakhouse
Puma Group Run from the Track Shack
I test run the Puma Nitro Deviate 2, I liked the shoe. Relative effort 11. 3.24 mi. Time 31:00. Avg Pace 9:34 /mi. Total Ascent 67 ft. Avg HR 137 bpm.
Niggles: None
Dinner at Pigza, I had Pesto Gnocchi with chicken
2 bourbon
Saturday 3
Resting HR 55. Sleep score 65. Body battery 75/14 (3).
We spent the day being spectators at the USA Olympic Trials. It was a great day, sunny and warm.
After the Trials we went to Disney Springs and had dinner at Cookes of Dublin. I had Hog in a Box. We had lots of time on feet.
1 whiskey, 1 beer, 1 bourbon
Sunday 4
Resting HR 59. Sleep score 77. Body battery 54/28 (20).
Morning Run
A nice easy loop to finish up the week. Relative effort 19. 4.57 mi. Time 41:24. Avg Pace 9:03 /mi. Total Ascent 33 ft. Avg HR 142 bpm.
Niggles: None
We had Kekes for breakfast and I had eggs and potatoes. We spent the rest of the morning shopping at the outlets. We had mexican for dinner, I got fajitas that were not great.
